Tag: Tinsel

(Pre) Adopt a Highway Beatdown

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16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning

Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.

(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC,  Merkins

We then began a mosey on trail towards Harris Street Park with a pain stations along the way

Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers

Station 2: 10 reps –  CDD, Peter Parkers, Lunges

 

At Harris Street Park:

use full length of basketball court – Bear crawl to one side, crab walk back

use full length of basketball court – high knees there, duck walk back

10 reps each exercise-

use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips

use swingset – pullups

Burpees

Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again

 

BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)

Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.

Exercises:

50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)

100 hand release merkins

150 squats

 

We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:

Burpees, Freddy Mercuries, High Knee Taps,  SSH,  In&Outs, Side to Side Squats, Shoulder Taps

 

Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.

 

Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama.  Another reminder that I am surely not a professional.

Thanks for the opportunity Grinder

 

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Convergence: Love & a passing of the flag

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Station 1 (Santini): Traditional Pain Platoon

Just your basic beat the hell out of your legs exercises of lunges, squats, and burpees intermixed with meditation and box breathing exercises. Sprint to the top of the hill, recover, and do more exercises including Moroccan night clubs and Carolina dry docks.

NMM: Anxiety and gratitude are not able to occupy the same space.

Station 2 (Shady / Maximus)

Warmup (Shady) – 21 SSH, 5 burpees, 18 SSH, 5 burpees, 12 SSH, someone whined about burpees so we did 10 diamonds merkins…then did 5 burpees
Group 1
  • partnered up and Dora style started out with 100 pull-ups.  Partner 1 on the pull-up bar, partner 2 did a lap around the playgroud
  • Stayed on playground, stayed with partner, Partner 1 AMRAP merkins while partner 2 ran the length of the playground and back to AMRAP merkins
  • Stayed on the AMRAP theme with flutters, then back to merkins, then back to flutters…then (I think) time was called

Group 2

  • Partnered up and Dora style, but this time 50 pull-ups with the run around the playground (Q modification given time and we aren’t cyborgs)
  • AMRAPs were just 1 round of merkins and flutters (again, I think…may need a lifeline here from Max)
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 American hammers..we did this twice
  • W/ time to spare we ran to the top for 10 diamond merkins and ran to the bottom for 10 V-ups
  • In buzzer beater fashion, we ran to the top again for 10 ranger merkins and ran to the bottom for a partner 1 lay on the ground and grab partner 2s ankles where partner 2 would throw partner 1s feet down 10 times as you straight leg lifted them to his face

Group 3

  • Dora style 50 pull-ups with the run around the playground
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 american hammers..we did this twice
  • Running low on time ran to the top for 10 diamond merkins and ran to the bottom for the ankle grabbing / feet throwing core exercise 10 times
NMM: After each of the groups had done their pull-ups, Maximus and Shady shared their thoughts and experiences on LOVE.
  • Shady – areas of focus were loving your brother and being your brothers keeper.  Sending a text or reaching out to someone to just say “hey, thinking of you” could change their day.  Realizing that the ones you love are watching you, emulating you, picking up on good and bad habits.  Realizing we don’t know it all, especially to the ones we love, is a sign of humility and a factor of growth and development.  For those of us with children, we have never been parents before so we honestly have no idea what we’re doing.  Love starts with servant leadership and personally for YHC, this usually progresses when the mouth is shut and ears are open.
  • Maximus – For my discussion on love, it begins with being intentional as love is a decision. We must make the decision to be intentional with our actions. Whether it be in our faith, marriage, parenting of our kids, with friends and yes, even with work relationships, we must be intentional. Think about how easy it is to get distracted, whether at dinner with your wife or even on a Zoom call for work. We often allow our minds to wander or even start doing something else while the other person is talking, looking for our engagement. Stop. Be the person who is present in the moment. Put the shoe on the other foot. Love that person as your relationship to them allows.

Station 3 (Pusher & Cakeboss): Love Edition

COP
  • SSHs
  • Windmills
  • Squats
  • Mtn Climbers
  • Merkins
  • IWs
Cake Boss spells love “B-U-R-P-E-E”
The Thang
  • Jacobs Ladder with Derkins and Monkey Humpers
  • Plank/Dip sequence
  • Bear crawl to top with burpees
NMM:
  • Cord of 3 strands cannot be broken. Having God in your marriage is the 3rd string. Adding communication to the marriage strengthens it. – CB
  • Gifts vs Gaps. Focus on the gifts that your wife or significant other bring vs what she is missing. Seeing her this way builds love. – Pusher
  • Much love was on display with all of the mumblechatter and fellowship. The relationships formed through F3 has increased our love internally and is reflected outward to our Ms, 2.0s, PAX and community… #morethanaworkout

Shovel Flag hand off for two leadership positions in the Fort:

Shady handed off the Nantan role to Double D
Esso handed off the Weasel Shaker role to YHC

Awesome work by the PAX today. Hard to put into words how much improved my disposition on life is since moving back to Fort Mill because of F3. Grateful for an opportunity to serve the PAX of The Fort.

NMM: Double D was the site-Q at Block Party when I started posting. If it wasn’t for his steady presence with a commitment to the integrating 2nd F and 3rd F elements into each workout, I doubt I’d have kept posting. Double D is a genuine human, I’m a better dude for knowing him, and I’m excited for his leadership.

—
Band Camp dismissed

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3 Stations on Repeat

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Ring of Fire welcomed 10 PAX with one having to modify due to injury.
It’s Groundhog Day for anyone attending to those matters so rather than just going through the motions, be focused and intentional with your actions, starting with today’s workout.

Head over to the band parking lot for a few warmup exercises.
Run to the 50, 2 burpees, run to the other end, 2 burpees
Nur to the 50, 2 burpees, nur back to the start, 2 burpees

Explanation of our 3 stations to be executed with a partner

Station 1 at the band lot
10 Jump Squats and 20 Calf Raises

Run to station 2 at the pull up bars
10 Pull Ups and 20 Diamond Merkins

Run to station 3 at the elementary school parking lot at the bottom of the hill
10 X’s & O’s and 20 American Hammers

When you finish with station 3, nur up the hill back to station 2, to complete station 2 then run back to station 1. Repeat until time expires.

Hey Kaiser, we missed you.
SYITG
Maximus

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Shoulders and Sandbags at Currahee

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It’s February 1st, it’s cold(ish), GTE season is about to kick off and we’re at Currahee. I asked the PAX to bring a few sandbags so we had kettle bells and bags ranging from 20lbs – 80lbs which was perfect to welcome Badlands to his virgin ruck workout.

Disclaimer & ground your rucks

Jog around the parking lot
Grab your rucks and shuffle around the parking lot
Grab all the coupons and ruck around the parking lot

Good morning. I love you. Now do 20 Man Makers.

To the soccer fields:
Bear crawl (rucks only) 1/2 way across the field (shorter distance) then bear crawl ruck drag the remaining distance.
Go to one end of the field and set your eyes on the other end. Now we’re looking at the field via the long way.
Shuffle 1/2 way, 10 tricep extensions, shuffle the rest, 10 tricep extensions
NUR 1/2 way, 20 upright rows, NUR the rest, 20 upright rows
I promise I love you. Bear crawl 1/2 way (again, we’re talking about the long way), 10 merkins, bear crawl ruck drag the rest, 10 slick merkins.

Back to the coupons in the lot .
With rucks and all coupons, we’d ruck the big drop off loop with stops at each of the 4 corners for 3 exercises at each:
10 Ruck Thrusters
15 Overhead Press
20 Ruck Curls (this turned out to be the worst especially for Mainframe and his 45lb’er)

Rucks only and make our way to the flags
On your back, legs straight up and rucks overhead, LBC’s in cadence
Flutters in cadence
Rucks on your feet then modified LBC’s in cadence

On your feet.
PAX hold their ruck with arms bent at 90 degrees. Each PAX take their turn at performing 5 good ruck curls while the rest hold the 90.

Overhead ruck carry back to COT.

Hey Divac…GO PACK (Wolfpack, that is)
Maximus

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The Seven WOD at the Badger Den

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Today at Honey Badger we honored the seven.

“The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009.

The bomber was posing as a potential informant reporting on Al Qaeda.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds

  • 7 pull ups
  • 7 man makers
  • 7 Knees-to-Elbows
  • 7 bicep curls
  • 7 merkins
  • 7 overhead press
  • 7 triceps extension
  • Run down the hill, NUR back up
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Casualties carry at Currahee

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Today’s non moderate ruck WOD brought some mumble chatter at the beginning but then most of us got gassed and out of breath so barely any words were being said.

buy in: 1/4 mile run, 50 BBSU.. main event: one mile carrying casualties (ladders loaded with sandbags for 240# and 230#) with Tabata every two minutes, stop, put casualty down, 10 push-ups with ruck on alternating with 10 squats with ruck on. Pick up casualty and keep moving. We finished the mile in 33 minutes :muscle:, buy out: 1/4 mile run and 50 BBSU, Tabata clock was still ticking so more push-ups every two minutes. Endex: 1/2 mile ruck with sandbags, switching bags with partner every time the alarm went off.  Totals: movement 2 miles, +- 200 merkins, +- 80 squats.
Great push everyone!!

 

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FieldDay at Paintheon

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My shorty was really excited about having a field day at school so I thought I would bring back some elementary school memories and lead the PAX in some old school field day activities.
I don’t usually put this much effort into a Q because there is a lot of stuff to figure out and prep beforehand. Luckily I have been riding the good vibes of June FNG Jamboree so I was willing to put in the extra effort in hopes the PAX have fun while still getting a workout in.

Started the PAX off with some standard exercises then moved right into the games.

The following games were played. If you want to know more then you need to show up next time. Thank you to Lutefisk for joining us while on IR and for capturing some incredible footage of the games.

Sharks and minnows and bears. The bear crawl is the only mode of transportation. then around with only being able to NUR which turned out to be way more dangerous than expected.

The next field day game was the egg toss.
Wanting to continue to have access to the facilities of the elementary school the eggs were swapped out for golfballs. Eggs smashed baking in the sun while the kids stand in the car rider pickup line would not be great for fulfilling the mission of F3.
Golf ball egg toss rules. If you drop the golf ball you and your partner must perform 3 burpees before moving back to the next cone. Note that golf balls were also dangerous. Especially with the limited photons present in the gloom.

On to the second to final field day game. The famous water relay. Everyone is split into two teams. Each team member will perform exercises while the first person in line will fill the holy cup,(it’s a cup with holes in it to let the water leak out thereby encouraging running) and run down around the farthest cone then back to a second cup that is to be filled. Exercises are merkins, squats, plank for the guys not running with the leaking water jug.
This was one of my favorite parts to watch as PAX had different theories and strategy was definitely a factor in the outcome. There were some cheaters so the rules had to be adjusted to only carrying the jug with one hand. Great job fellas pushing yourselves to win for your team. (IT especially was running fast)

Last but not least was the “nobody is watching my six” dodgeball.
Pax around the circle perform seal jacks while trying to hit the person in the middle. If you hit the person you then go into the middle and take a turn dodging while they take your spot around the circle. At first, it was only one person and one dodgeball which was pretty elementary so we had to add more excitement by adding a second person in the middle and a second dodgeball. So now there are two people in the middle and two dodgeballs in play. It became much more chaotic which I enjoyed and many more guys were getting into the dodging action. The game also added some chaos because with only two out of 4 dodgeballs in play at a single time everyone had to be aware of the sequence at which the dodgeballs were allowed to enter the game. To make it as easy to remember as possible we established that the order of balls that could be in play was green, yellow, red, and finally blue. So the game starts with the green and yellow balls in play and if one of the green or yellow balls ends up outside the circle then the next ball which is red becomes active.

Kudos to Uber for his world-class dodgeball skills.

Hope you guys enjoyed it and it was great to see Tinsel back out in the gloom after his rabdo scare.

Thanks for the opportunity 38 to lead. Stay frosty my friends,
Olaf

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Taming the Tongue (and the PAX)

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YHC led off with a quick Bible verse.

James 3:3-5

3 When we put bits into the mouths of horses to make them obey us, we can turn the whole animal. 4 Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. 5 Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark.

He do we talk to those around us? Our peers? Colleagues? M’s? 2.0’s? Do we treat those closest to us differently than say a total stranger?

Warm Up

Mosey/High Knees/Butt Kickers/Karaoke/Toy Soldiers

Al Gore hold while performing:

Moroccan Night Clubs

Lil Baby Arm Circles both directions

Squat Pulses to finish with a burn

 

The Thang

7 minutes of Chelsea to start

EMOM 5-10-15 Pull Ups – Merkins – Squats

 

Mosey to the track

Our thoughts ultimately come out via our tongue. If we think bitterly and assume the worst out of everybody in our lives, our tongue will be a strong

Burpee Chase – 

Sprint the straights, jog the curves. At each corner perform five burpees

Bear Crawl 100 yards in between each lap

Completed two laps

Back to the pull up bars

6 minutes of Chelsea

Jail Break to COT

Mary in Cadence

20 LBCs

15 American Hammers

10 Gas Pumpers

NMM

The tongue is something we cannot control – no matter how hard we try. The only true way to tame the tongue is by living in the Spirit. I have trouble with this myself. It is something that I just need to realize isn’t within my power to control. Once I relinquish said control to the Spirit, my speech ultimately improves.

How do we relinquish our tongues to the Holy Spirit? Well… there is no formula. But finding yourself in proximity to God more often tends to help. The more we approach the Lord via the Word, prayer, fellowship, and witnessing, the higher the odds are that our speech will be Spirit led.

Prayers/Praises

Kaiser’s 10 year anniversary

Splinter/Point Break Home Schooling

YHC – the Holy Spirit helped me to let go of bitterness I was keeping toward my M – big praise!

 

Thanks for the tap, Kaiser. Always happy to serve.

 

Punch List out.

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1 – 17 – 18 and Foundations at The Fort

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Today at WEP there was an event to honor York County Detective Mike Doty who died in the line of duty on January 17, 2018. 1 – 17 – 18.

When Grinder asked me to Q today, the same day as the event., I jumped at the chance. One – I needed to get out of my rut and Grinder knew that. Much appreciated G!! Second, I wanted to tie those numbers – 1 – 17 -18 – to my workout as well as deliver a good message to the PAX.

The deal was pretty simple. We ran a loop of about 1.2miles around the perimeter of WEP, with stops for fun. At each of these stops, 5 total including starting at the COT and finishing at the amphitheater, we did the following:

* 1 burpee
* 17 SSH
* 18 Merkin
* 2 min plank for discussion
* 1 burpee
* 17 Reverse LBC
* 18 CDD
* All were 4-count, in cadence (rather rapid). We changed the merkins and CDD to single count after my left shoulder popped after midway through the 3rd round. Getting old stinks!!

Everyone did great. The mublechatter was great, and the group did real well watching their form. I’m sure we are all going to get rashes from that wonderful WEP grass and all the goonie-goo-goos that are in it. GEE THANKS NASA!! HA HA!!!

That was right at 30min. I handed it over to Grinder who had a BoP set up for a quite effective and horrible ab lab of 7-8 exercises, 25-50 (4-count) reps each. Then he ended the fun with Thunderstruck Burpees – playing AC/DC’s “Thunderstruck”, every time you heard “Thunder” or “Thunderstruck” you did a burpee. That’s 33 burpees in 4:52. Nice ending Grinder!!! Going to have to remember that one.

COT, P&P:
* READ YOUR NEWSLETTER. Get involved. Invigorate the leader in you.
* A lot going on in everyone’s lives. We lifted up quite a lot to our Lord!
* Many of us, including myself, doubled-down and did the Doty Memorial Run about 30min later. Awesome!!!

NMM – Foundations:
– DISCLOSURE – This is a repeat of my message at Golden Corral earlier this week. I thought it was important enough to repeat in order to reach as many PAX as possible.

At each stop I pieced together the following. All around us in Fort Mill, Charlotte, etc. we see development, improvement, building, “progress” and such. You can’t go anywhere without seeing it.  The first thing builders do is prep the ground to handle the foundation, then build the foundation solid and strong. That takes some time to do, then they continue from there. They know that without a solid, strong foundation that is securely connected to the structure, whatever it is they’re building will NOT last long, nor will it be able to withstand stresses, etc, from storms or whatever it is exposed to.

When we are drawn to F3, as well as throughout our F3 journey, we are set out to improve ourselves in many ways – physically, mentally, socially, spiritually, etc. We strive to become better, stronger, faster. We start slow then progress as we become better and better. Each day we move ahead in our progress, we lay a brick in our structure of becoming a better person.

My challenge to the PAX was for them to gauge their foundation. What are we building on, and what is the basis on why we are trying to get better? Your foundation should be your relationship with the Lord, and it needs to be as strong, solid, and connected as you can possibly get it. Most people reach out to the Lord when they are in need. There is nothing wrong with that at all, better then than never. But that does not always yield a solid foundation that can endure even the most strongest of storms.  The best way to build a strong relationship with the Lord is to abide in Him every day. Become a son to Him, and let Him be your Father. Let His word marinate in your mind, heart, and soul to where it becomes a guiding force in your life, helping steer you to good decisions, words, and actions. Trust in him completely, with personal abandonment. When you do that with dedication, discipline, and consistency, your foundation will be one which can handle anything life throws at you, at any given time.

“Your Word is a lamp to my feet and a light to my path” – Psalm 119:105

Stay connected and trust that the Lord will guide you.

Thanks for the opportunity to lead. SYITG
-NASA

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Mini-training day

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(For the record since it’s been a while since I’ve posted a backblast, I actually wrote this the morning after the workout and sadly it took me another fully week and then a couple days to copy and paste it…at least I’m making some kind of backblast progress…)

Aren’t all days in a sense training days?

Today, 9 men gathered, 3 had miles on their minds so split off for laughs and miles but could have just been laughs and coffee as YHC wasn’t there to witness.  Regardless, 6 men set off for the unknown.  Before any setting off happened, we had ourselves a little warm-up.

Slick: 20 SSH, 10 man makers, 25 SSH, 5 man makers

With heart rates higher than 5 minutes ago, we rucked up, gathered our 3 sand bags, and headed towards the church parking lot.  Wait…we first had Mainframe and Maximus do a quick demo on how to transfer a sand bag the proper way since a majority of the crew is headed to GrowRuck Grandstrand next week.  Demo concluded and we trekked off.  At the arrival of the church, we did 2 group sand bag handoffs, somewhat successful, and started on the first pain station.

While 1 guy ran / shuffled, with ruck, around the church parking lot circle and acted as our timer, the remaining 5 did the following exercises:

  • Plank hold
  • Flutter
  • Merkins
  • Squats
  • Overhead ruck press
  • Upward row with ruck

Next, we got in a ball of man of sorts, but YHC asked the guys to close their eyes and “mix around” while all the time keeping our eyes closed.  The goal of this exercise was to play with our minds and remove our site so communication became key since vision was impaired.  During an event, it’s going to be dark and disorienting and a guy, or guys, will need to find their voice BUT, also be ready to listen.

  • Objective 1: organize ourselves by height from tallest to shortest in a single file line
  • Objective 2: organize ourselves by age (days matter) in a single file line

Objective 1 – fail by ¼-1/2 inch.  Tinsel is working out too much and has stunted his growth.  10 burpee penalty

Objective 2 – pass

In summary, communication is key, but details matter.  How much is too much communication?  Depends on the situation and if penalties are involved.

Loaded up and moved to the fire station with sand bag transfer happening and Ruck event war stories filling the early morning air!

Arrived at fire house and unloaded gear.  Next up was “jacob’s ladder” modified version.  1 end was burpees and other end was squat presses with ruck (so this was done slick).  Counting was starting at 7 for both exercises and working our way down to 1.  Finished this by 0555 with not a lot of time (underestimated distance to COT) to get back.  We did see the space shuttle walking back which filled more questions about alien invasions and why is that plane’s lights facing the wrong way, etc.

Made it back to COT where we did the normal….aside from ball of man which we may have done for those that were ok to participate.  I will tell you that it felt pretty awesome.

Thanks to Tinsel for the opportunity!

Shady

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